7 keto-approved one-bowl wonder recipes

Starting the keto diet can be intimidating and hard to maintain. Your body goes into a state of shock when you enter a world devoid of carbs, your Sunday’s usually spent sitting in front of the TV with a bowl of chips in hand are turned into busy meal-prep days, and it’s goodbye to weekend drinks with the girls. But hold it right there, because it certainly doesn’t have to be like this, nor does your diet have to be as boring as Plain Jane can get.

What you need is a few easy recipes up your sleeve that are packed with nutritious-goodness and will leave you feeling satisfied.

Coconut Oil Granola

Serves 12

Ingredients

100g macadamia nuts, roughly chopped

100g slivered almonds

50g hazelnuts

50g walnuts, roughly chopped

25g pepitas

25g sunflower seeds

5 Tbsp coconut oil

2 tbsp cinnamon

Instructions

1. Heat a large pan over medium heat. Add the coconut oil and allow it to melt. Add the cinnamon and stir to combine.

2. Throw in all the nuts and seeds and continue to toss for about 3-4 minutes until all nuts and seeds are coated and have browned slightly.

3. Remove from the pan and allow to cool on a tray lined with baking paper.

4. Place in an airtight container to store.

5. Serve with a dollop of full fat natural Greek yoghurt and a few berries.

Zucchini Bolognese

Serves 4

Ingredients for the mince/bolognese

40g butter

100g bacon, diced

1 onion, finely chopped

2 celery stalks, chopped

2 cloves garlic, crushed

600g beef mince

50g tomato paste

¾ cup vegetable stock

3-4 ripe tomatoes, finely diced

200g button mushrooms, sliced

3-4 sprigs of thyme

Salt and pepper to taste

Instructions

1. Heat butter in a large saucepan over medium heat. Once melted add the bacon, onion, celery and garlic. Sauté until lightly coloured and softened.

2. Add the mince and break it up with a wooden spoon until browned.

3. Add the tomato paste, stock, tomatoes, mushrooms and thyme.

4. Reduce heat and simmer for up to an hour. Season to taste.

Zoodles (zucchini noodles)

These are the perfect substitute for spaghetti! Use one large zucchini per person and butter to cook. You can create the zoodles using a spiralizer, mandolin or simply grate the zucchini.

1. Heat approximately 50g butter in a pan, add the zucchini, toss to coat and heat.

2. Serve in a bowl topped with the bolognaise sauce and grated parmesan cheese.

Herb-crusted Haloumi with Mixed Salad and Poppy Seed Dressing

Serves 2

Ingredients for the Haloumi

1 tsp cumin

1 tsp smoked paprika

2 tsp dried thyme

2 tsp dried oregano

Sea salt

1 tsp freshly ground black pepper

300g haloumi, cut into thick slices

2 tbsp olive oil

Instructions

1. Combine cumin, paprika, thyme, oregano, salt and pepper in a bowl. Add olive oil and then toss to combine with the haloumi.

2. Grill each piece of cheese for 1-2 minutes per side.

3. Serve immediately with the salad and dressing below.

Salad ingredients

Butter lettuce, broken up

10-12 cherry tomatoes, halved

1 large avocado, sliced

2 spring onions, thinly sliced

Dressing ingredients

Juice of ½ a lemon

1 tbsp red wine vinegar

1 tsp Dijon mustard

1 small clove garlic, crushed

2 tbsp poppy seeds

2 tbsp olive oil

Salt and pepper to taste

Instructions

1. Combine salad ingredients. Whisk together ingredients for dressing and pour over the salad.

Cream of Cauliflower Soup with Parmesan

Serves 4

Ingredients

2 tbsp olive oil

2 tbsp butter

3 cloves of garlic, crushed

1 onion, finely chopped

2-3 tsp salt

800g cauliflower florets, roughly chopped

900ml vegetable stock

¼ cup pouring cream

1 tbsp Dijon mustard

¼ cup Parmesan cheese, finely grated

Instructions

1. Heat the olive oil and butter in a medium sized saucepan.

2. Add the garlic, onion and salt and sauté until softened, approximately 2-3 minutes.

3. Add the cauliflower florets and stir through, allowing to sauté until golden brown in colour. The browning of the cauliflower is essential to the overall flavour of the soup.

4. Add the stock and bring to a simmer, allowing to cook for 10 minutes.

5. Turn off the heat and use a hand blender to process the soup until smooth.

6. Stir in the cream, mustard and parmesan and serve.

Prawn ‘Pad Thai’

Serves 4

Ingredients

2 Tbsp coconut oil

½ a large chorizo, sliced into strips

1 large onion, finely sliced

1-2 cloves of garlic, finely sliced

1cm cubed piece of fresh ginger, finely grated

½ white cabbage, shredded

2-3 spring onions, finely sliced

½ head of broccoli, broken into small florets

1 tbsp butter

500g shelled and deveined small raw prawns

3 eggs, whisked

1 tbsp chopped fresh parsley

1 tbsp chopped fresh mint

Juice of 1 lime

2 tbsp tamari

2 handfuls bean shoots

Salt and pepper to taste

Instructions

1. Heat a wok over medium heat and melt the coconut oil. Add the chorizo and allow to cook slowly for about 5 minutes. Remove from the pan, leaving behind the fat.

2. Lower the heat and add the onion, garlic and ginger, cook stirring until the onion begin to caramelise, approximately 10 minutes.

3. Add the cabbage and spring onion, stir to combine. Reduce the heat and cook for about 10 minutes, then add the broccoli and cook until it softens.

4. In a separate pan, melt the butter. Once hot add the prawns and cook for a couple of minutes until they turn pink, remove from heat.

5. Using this pan, tip the eggs into the pan and tilt the pan so that the eggs cover the base. Cook for a couple of minutes, or until the egg is set. Remove and slice into thin strips.